Hypocaloric Ukudla ongaphakeme emafutheni: incazelo, imenyu kanye nokubuyekeza

Kubantu abafuna ukuqeda amakhilogremu extra, ithuthukiswe indlela yokudla ehambisana nempilo abaningi ngempumelelo. Kodwa ngokuvamile lokhu kuhlukahluka ngokunikeza lufakwa umuntu ibe ukuphela efile. Indlela ukukhetha ezifanele kakhulu amandla uhlelo, ezizohlinzeka imiphumela emihle esikhathini esifishane? Lokho kudla hypocaloric. Ngesikhathi esifanayo kuyasiza hhayi kuphela ulahlekelwe isisindo, kodwa futhi kakhulu ngcono umzimba: ukunciphisa amathuba sikashukela asathuthuka, kuncishiswe ingozi isifo sokuqina kwemithambo yegazi. It normalizes umfutho wegazi usuke esihle.

Kanjani ukudla hypocaloric

Ukuze ukusebenza evamile umzimba umuntu kufanele badle ama-kilojoule angaba ngu 1,500 nsuku zonke. Kodwa kuba kunalokho sibalo ezingafanele. Akufanele sibakhohlwe ukuthi abesifazane futhi amadoda umzimba izinqubo zenzeke, aphenduka ngejubane elingafani. Yingakho nengxenye enamandla lwesintu, le nkomba anda 2,500 kcal. Futhi abesifazane kuba yinto evamile ukukhuluma 2000 kcal.

Ukuqinisekisa kwesisindo, umuntu kufanele badle ama-kilojoule kakhulu abangaphansi kuka-akudingayo. Nale iqala ukuwohloka fat izinqolobane. Imenyu yenziwa ukuze ukuncipha idliwe ngosuku 1100-1300 kcal.

Ngakho, ekudleni hypocaloric kusekelwe ikhalori kusilela. Ngamanye amazwi, umzimba uya uphelelwa amandla. Kodwa-ke kudingeka amandla. Njengoba akanakuzazi ke izinto eziningi ezanele ukudla, uqala ukuchitha lihlehliselwe "zigciniwe" amafutha.

imithetho eyisisekelo

Ukuqinisekisa indawo enhle kakhulu kwesisindo, kufanele banamathela lezi ziqondiso:

1. Khumbula ikhalori ovumelekile ekudleni kwakho. Abesifazane usuku akufanele baphuze ezingaphezu kuka 1200 kcal. Abesilisa - hhayi ngaphezulu kuka-1500 kcal. Lezi zibalo kubalwa i-isilinganiso izisebenzi zasemahhovisi ezingamaphesenti abahlushwa ukukhuluphala.
2. Hypocaloric Ukudla ongaphakeme emafutheni kuhilela amanye kwemithetho yokudla. Nciphisa edonsa carbohydrate elula (glucose, ushukela). Kuyinto efiselekayo give up usawoti. Qiniseka ukuthi wehlise okuqukethwe amanoni ukudla. Kukhethwa ikakhulu yemifino amafutha. Kule menu, bazogcwalisa amaprotheni.
3. Ngaphezu kwalokho, kutuswa ukuthatha amaminerali, amavithamini, fibre.
4. Qiniseka ukuthi udla wamaqhuzu. Ukudla okufanele zithathwe izinto eziningi ezincane. Ngesikhathi esifanayo kufanele udle njalo, kuze kube izikhathi ezingamashumi 6 ngelanga.
5. umsebenzi ewusizo kakhulu.
6. Kanye ngesonto, kumele kwenziwe osenyameni suku.
7. Ubude besikhathi hypocaloric Ukudla kumele singeqi amasonto 2-3. Phinda neminye Yiqiniso kungaba inyanga.

Izinzuzo Ukudla

Ukudla Hypocaloric - lutho kodwa itafula inombolo 8. Lolu uhlelo amandla kusobala ukuthi sizokwaziwa sethubeni abalulekile.

Ukudla izakhiwo ezinhle yilezi:

• ukuzinza kanye ngcono umzimba;
• ngempumelelo kwesisindo ngenxa wokuqhekeka ongama amafutha izitolo;
• purgation;
• eqinisa imisipha kwezicubu.

nemibi ukudla

Nokho, kanye izinzuzo kwamandla uhlelo has a ethile ebalulekile. Ukunciphisa kilojoule kuyinto ukucindezeleka eqinile kakhulu emzimbeni. Yingakho wenziwa isikimu ezinjalo, amandla Kunconywa kuphela emva kokubonisana udokotela wakho.

Kufanele kuqondwe ukuthi lonke isikhathi, ngenkathi ukudla, umzimba uthola ingxenye kuphela kilojoule. Uma ukudla okunjalo uzobe ephelezelwa umsebenzi ezijulile noma eziningi ukucindezeleka, kungenzeka kushiya yokukhathala. Kulokhu, esikhundleni wayefisa kwesisindo ingozi izifo ezingathi sína kwababhemayo.

Ngakho qiniseka ukuthi uholwe isimo sempilo. Uma Ukudla kahle, bayeke yokudla ngokushesha.

Uzokhetha imikhiqizo

Ukucabanga ngokudla yakho, qiniseka ukuthi cabangela okuqukethwe ikhalori umkhiqizo osuphelile. Futhi, ungakhohlwa mayelana imithetho ezilandelwayo ekudleni. Nge lezi zincomo, ungakwazi ngokuzimela yakhelwe hypocaloric Ukudla ongaphakeme emafutheni. Imenyu, ungakhetha ukudla abawuthandayo.

Ukudla kufanele esekelwe mikhiqizo:

• okusanhlamvu;
• ubisi, imikhiqizo yobisi (engenawo amafutha noma nge amaphesenti sakugcina fat);
• izithelo (ayifakiwe amagilebhisi supply);
• inkukhu, inyama yenkomo mafutha;
• imifino;
• inhlanzi mafutha;
• kwasolwandle.

Udinga give up:

• ngabhema;
• ayi;
• imikhiqizo zicwiliswe;
• imikhiqizo Semi-siphelile;
• ushukela, usawoti.

Imenyu eseduze sonto

Cabanga ngokucace ngokwengeziwe lokho amandla lisho Ukudla hypocaloric. Imenyu sonto, kukhonjisiwe ngezansi, zingaguqulwa ngokubona kwakho. Ungakhohlwa sebenzisa ithebula lokuqukethwe caloric.

Usuku 1:

1. Ukuze ibhulakufesi. Lungiselela i Omelette (ngombhangqwana) amaqanda 2. Geza phansi yogurt (1 inkomishi - 150 ml).
2. Isidlo sasemini. Ibhali isobho (200), isaladi iklabishi (atholakala pickled noma fresh) apula kanye (100 g), nokunye okufana nokolweni kanye yenkomo iyisitshulu (150 g). Geza phansi jelly (1 tbsp.).
3. Dinner. Phuza itiye pancake herbal nge isibindi (100 g).
4. Ebusuku. Omunye apula.

Usuku 2:

1. Ikhukhamba isaladi (100 g). Shelf yemifino Hlobisa (150 g), inhlanzi abilisiwe (75 g). Geza phansi itiye herbal.
2. Yidla irayisi isobho, ngokucophelela mafutha (200). Shelf inhlanzi presoaked (50 g), yenkomo meatballs steamed (100 g), ibhilikotsi juice (200 ml).
3. yemifino Kunconywe Hlobisa (100 g), yenkomo patties (120 g). Futhi, ngesikhathi sedina isitshalo seqanda ke ukusebenzisa amaqanda (100 g). Phuza itiye herbal.
4. Kefir (150 ml).

Usuku 3:

1. Ziphathe inkukhu abilisiwe (100 g) utamatisi juice (150 ml). Yidla 1 apula.
2. Borsch ukuncika, le spaghetti (150 g) ubiliselwe ne yenkomo (75 g). Geza phansi 1 ingilazi compote ezenziwe xylitol.
3. Yidla iklabishi imiqulu (100 g). Hlukanisa zemifino yokudla caviar (50 g). A ingilazi itiye.
4. Apple juice (200 ml).

Usuku 4:

1. Shelf amadombolo lazy (mayelana 200). Yidla amaqanda yemifino (100 g), isiphuzo itiye.
2. Kunconywe rossolnik mafutha (200). Umthamo yemifino Hlobisa (100 g) nge yenkomo umusi roll (120 g). Phuza compote.
3. Ithanga wokudla (200) e apple juice (100 g). You fantshi itiye.
4. A inkomishi yogurt.

Usuku 5:

1. Shelf amazambane abilisiwe (150 g) sathi ciki nge ikhukhamba herring (50 g). Geza phansi itiye herbal.
2. Ukusekela umzimba yemifino isobho (200). Yidla Hlobisa imifino (250 g) caviar (100 g) nenhlanzi (100 g). Phuza izithelo jelly.
3. Phatha meatballs inyama (100 g) ngokwakho. Geza phansi ijusi apula (200 ml).
4. Phuza yogurt - 1 inkomishi.

Usuku 6:

1. Lungisa isaladi (iklabishi, apula, izaqathe) - (100 g), ukhilimu ogcwele (1 tbsp ..), inyama abilisiwe (125 g). Isiphuzo yogurt (150 ml).
2. Bephazamisa amanzi okugqumisa (200). Yidla katamatisi (100 g) no ayisikhilimu (1 tbsp. L.). Ziphathe zucchini eyayigcwele (200). ijusi yezithelo (150 ml).
3. Shelf ahlanzekile ikhukhamba iklabishi eyayigcwele (100 g). Isiphuzo utamatisi juice (150 ml).
4. Omunye apula.

Usuku 7 - ukutjhatjhululwa.

Njengoba ubona, ke ulula futhi esihlwabusayo Ukudla hypocaloric. Imenyu kuhlanganisa ezihlukahlukene izitsha kanye iyasiza.

ngokuzila ukudla usuku

Ukudla Hypocaloric ngempela kuhlanganisa usuku olulodwa ukudla. Kulezi zinsuku kutuswa ukuba idle njalo ngemva kwamahora 2.5.

Ukuze nokusingatha ngosuku, ungasebenzisa noma inketho:

1. Yidla apula kuphela. Ngosuku 1 uzodinga mayelana 1.5 kg.
2. Yidla ukhukhamba. Futhi uzodinga 1.5 kg.
3. Phuzani nonke usuku yogurt (ephansi fat).
4. Kungasetshenziswa for athula iphalishi (oats, ilayisi). Dish ukupheka phezu kwamanzi, ngaphandle izinongo ukungeza, uwoyela.

Ukuchithwa usuku kuthuthukisa umzimba, ulungise peristalsis futhi ususe izinto eziyingozi ezivela umzimba.

Ukudla Hypocaloric: zokupheka

Ukulungiselela ubunzima okhethekile ukudla akakubangeli.

Ezinye izindlela kakhulu ukuvumela ukubona lokhu:

1. Inyama isaladi. Ubilise yenkomo (120 g). Sika kube emapheshana. Qoba ukhukhamba (2-3 PC.), Pepper Sweet (uhhafu). Anyanisi, dill kanye wathatheka kancane uwakhumbule esigqulweni. Hlanganisa wonke izithako. Gcwalisa apula uviniga isaladi (ambalwa amathonsi) futhi amafutha yemifino (5 g).
2. Carrot Burgers. Ubilise Carrot (1 kg). Ukuyihlanza. Bahlanganise puree isanqante. Cwilisa bran (2 wezipuni) obisini (2 tbsp. L.) Amaminithi 10 uphehle amaqanda qanda (6 izicucu). Hlanganisa wonke izithako. Govuza yakha patties. Lungiselela kubo imizuzu embalwa futhi 15 meatballs kungenziwa ephekwe eziko. Fafaza nabo bran.

Imibono mayelana Ukudla

Yini abantu bacabanga ephathelene naleli lungiselelo amandla? Ingabe ngempumelelo hypocaloric Ukudla? Izibuyekezo neminye wathola okuhle nokubi kakhulu.

Njengomthetho, abangajabule ngedatha yokudla abantu abenqaba ngokuphelele imithetho Kunconywa. imibono engakhi kuhlobane ngokuqondile ukungondleki ophumayo okusheshayo kusukela ekudleni, iloli. Lezi dieters babe ngokuphelele ungakulungele ezinguqukweni ezinkulu ekudleni. Ngokushesha ngemva Ukudla sezinsuku ezingu-7, bona azithele kula ukudla, yebo, ingaphezu wabuyisela AmaKh elahliwe.

Labo abantu ababeza amandla uyaqaphela ngaphezulu abuyele ukudla okuvamile kancane kancane, waneliseke kakhulu ngemiphumela. Zibonisa ukuthi esikhathini esifushane kungenzeka ungabe usakwazi mayelana 5-8 kg.